Share your grateful asana experience by uploading a pic or vid of yourself taking each days grateful shape. Hashtag #13GratefulAsanas
THUNDERBOLT :: VAJRASANA
Guide in: Come to sitting on a mat or blanket with the shins pressing into the earth/mat. I give option for either toes tucked to stretch and release the sole of the foot as well as traditional toes un-tucked allowing the front of the foot and ankle to join the shins pressing into the mat. Our feet are bent at an 90 degree angle while we are upright in motion. This stretch rebounds the ankle flexion allowing space for length and slight lymphatic suggestion. Lengthening through the spine from root to crown and take 5-10 slow full belly breaths. Release by bring hips off to either side swinging legs out long on the mat.
13 tips are represented on the GD Bolt. Starting at the top of the bolt we will make our way through all 13 tips over the next 13 days experiencing the transformation some of The Dead's music encompasses. The lightning bolt signifies transformation, enlightenment, and the raw powers of nature experienced through the music The bolt can be found down the center of a Steelie Skull and leads me to wonder if its the Satsuma :)
The anatomy of the pose:
-stretches the front of the feet and ankles
-creates flexibility and alignment in the hips, legs, and knees.
-opens the hips in external rotation and adduction and stretches the quads
-pelvic stabilization strengthens the low back while lengthening the spine
-supports the digestive system
-menstruation relief
-increases vitality
Modifications
-One knee bent with sole of foot on mat, sitting on opposite foot of earth facing shin.
-One leg extended, foot flexed, sitting on opposite food of earth facing shin.
-Both knees bent, shins earth facing, with folded blanket or bolster snugged in behind knees.
Contradictions
- If your knees are sensitive or you are working with an old or active injury, come to lying on the back. Hug the knees into the chest. Flex and point the toes, rotate the ankles both ways, re hugging the knees into the chest and rocking side to side on the small of the back. Deep inhale, followed by deep exhale extending legs out onto the mat long. Rest.
Gratefulness: I am Grateful The Dead was music always playing in the background as a kid. My pops would be an excellent Jerry one Halloween.. we are work on this ;)... but in all seriousness the other piece to this is the re-awakening of The Dead's music a few years back. Between my husband and our ohana the sound started to shift to vibration towards the end of my 500 hour yoga teacher training. The lyrics have so much truth, love, HEFT. The instrumentals, the sewing together of each piece is exactly why when in a room full of DeadHeads it is VIBING WITH LOVE.
